The Chain 2018
Cutting
Intermediate
Machine strength
Plan Details
The The Chain 2018 routine by gbjorgum is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This is a workout routine to cut fat and use some weight lifting techniques to maintain and build lean muscle.
Routine detail
Day 1
Legs A
Est. 38 min
4 exercises
Indoor Cycling
1 Set
Barbell Deep Squat
5 Sets x 10 Reps
Pin Squat
4 Sets x 3 Reps
Barbell Lunge
2 Sets x 20 Reps
Day 2
Back A
Est. 80 min
7 exercises
Barbell Bent-Over Row
5 Sets x 12 Reps
Cable Reverse Fly
5 Sets x 12 Reps
Barbell Romanian Deadlift
5 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 12 Reps
Air Bike
2 Sets x 25 Reps
Crunch
2 Sets x 25 Reps
Elliptical Training
1 Set
Day 3
Arms A
Est. 81 min
8 exercises
Barbell Curl
5 Sets x 12 Reps
Bench Dip
5 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 12 Reps
Dumbbell Spider Curl
2 Sets x 10 Reps
Jackknife Sit-Up
2 Sets x 10 Reps
Sit-Up
2 Sets x 15 Reps
Elliptical Training
1 Set
Day 4
Legs B
Est. 49 min
4 exercises
Indoor Cycling
1 Set
Barbell Lunge
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Hack Squat
5 Sets x 12 Reps
Day 5
Chest A
Est. 82 min
7 exercises
Barbell Decline Bench Press
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Decline Bench Ab Reach
2 Sets x 15 Reps
Decline Bench Knee Raise
2 Sets x 15 Reps
Elliptical Training
1 Set
Day 6
Shoulders A
Est. 69 min
5 exercises
Barbell Shoulder Press
5 Sets x 12 Reps
Cable One-Arm Lateral Raise
5 Sets x 12 Reps
Cable Front Raise
5 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 12 Reps
Elliptical Training
1 Set
Day 7
REST!!
Est. 0 min
0 exercises
This day is empty
